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We explore why negative emotions stick, how to read their message, and how to release them with simple breath and mindset tools. A candid anxiety story anchors practical steps, from stacked and box breathing to parts work and refilling the space with calm.

• solstice as a symbol for shedding and renewal
• why the mind clings to negative emotions
• awareness versus attention as a practical reframe
• stacked breathing to move emotion and reduce intensity
• box breathing to engage the parasympathetic system
• extracting the message from fear and anxiety
• distinguishing emotions from bodily feelings
• quick parts work to comfort younger self
• pull it out of the body, forgive, and let‑go visualization
• filling the void with light and nature
• building habits that make the mind an ally
• course updates on emotions and meditations

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We will respond to both in future episodes.

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